Benefits of the Salad and Salmon Diet

What Are the Benefits of the Salad and Salmon Diet?

When it comes to choosing healthy foods, salmon is one of the best. It is good for the brain, heart and bones. While there is evidence that the fatty acids in this fish can help with weight loss, results are not always guaranteed for everyone; That’s why you should not consider this oily fish as a miracle slimming food that must be integrated into your diet. That said, as a high-protein food, salmon helps to avoid the feeling of hunger and is useful in any weight loss program. Note that if dieting or rebalancing are great ways to lose weight

Salmon, a fish rich in nutrients

Omega-3 fatty acids in fish make the blood less sticky, improving blood flow to the most important parts of the body. Eat fish like salmon, mackerel, trout and fresh tuna twice a week to keep your arteries well oiled.

The most effective way to lose weight is to create a caloric deficit by eating less and / or doing regular physical exercises. When you create a calorie deficit, it’s important to incorporate nutrient-rich foods such as salmon into your diet so that every bite counts. The consumption of 100g of smoked salmon brings 169 calories to the body. A 3 ounce portion (or 85g) of cooked salmon contains 140 calories, 21g of protein and 5g of fat. This fish is not only low in calories and high in protein, it is also an excellent source of B vitamins, vitamin D, phosphorus, potassium and selenium.

Salmon and weight loss

Salmon and weight loss comes from a 2007 study published in the International Journal of Obesity. This study found that overweight men on a low-calorie diet supplemented with salmon lost 2 kilograms more than a group on a low-calorie diet without salmon. However, another, more recent study from 2013, published in BMC Public Health, found no weight loss in a group of overweight adults on a similar diet. Although the 2007 study has shown some benefit, it is necessary that other studies confirm this type of conclusion so that the link between salmon and weight loss is established.

It’s recommended to eat serves of fish specially oily fish 2 time per week as part of a heart healthy diet.

serves of fish per week can reduce the risk of a range of diseases including dementia and depression.

This provides around 250 and 500 milligrams of marine sourced omega 3 per day.

The salad and salmon diet is beneficial for:

  • hyper cholesterolemia    
  • syndrome X    
  • insulin resistance    
  • elevated triglycerides    
  • weight loss    
  • hypertension    
  • certain types of cancer    
  • poor immune function    
  • inflammatory and auto-immune conditions    
  • general health    


  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons freshly squeezed lemon juice (from 1 lemon)
  • 1 clove garlic, minced
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 small red onion, thinly sliced
  • 1/4 cup cold water
  • 4 (6-ounce) salmon fillets, skin removed
  • 2 medium heads butter lettuce, such as Boston or Bibb (about 1 pound), torn into bite-sized pieces
  • 2 medium tomatoes, cut into 1-inch pieces
  • 1 medium English cucumber, quartered lengthwise, then cut     into 1/2-inch pieces
  • 1/2 cup pitted kalamata olives, halved lengthwise
  • 4 ounces feta cheese, crumbled (about 1 cup)
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